Let’s preface this by saying that health is so much more than a number on the scale or fitting into a particular dress size.

Health encompasses every facet of our being; our relationship with ourselves and with others, the foods we eat, our stress levels and the way we move. However, if you’ve found the curve that’s been the hardest to flatten is your waistline, and you aren’t feeling your best, then you’re unlikely to do all of the other activities that make up a healthy you. 

Attaining, and then maintaining, a healthy weight doesn’t happen overnight. The girl you see on your newsfeed who promises you she lost 30kg in two weeks by consuming this one supplement/following this exercise regime/cutting out one food group, is probably exaggerating the truth. Extreme diets aren’t enjoyable and sustainable. Ain’t nobody got time for that. 

So, how can you flatten the curve and lose weight sustainably and healthily?

1. Let’s start with the most straightforward tip of all: drink more water. It’s likely if you’re reading this that you’re not drinking enough water. Go on, pick up a glass right now. I’m watching you. Don’t carry on reading until you’ve sipped water. Okay, good. Sometimes, we confuse hunger with thirst and eat when we’re just thirsty. While specific recommendations vary from person to person depending on weight, exercise and life stage, aim for approximately 2L.  

Prebiotic Tray Bake

2. They were wrong when they said diamonds were a girl’s best friend – it’s fibre. Veggies are full of fibre and rich in vitamins, minerals and antioxidants, and they should be the star of the show the main portion on your plate. Load up on non-starchy vegetables such as leafy greens, zucchini (courgette), green beans, broccoli and asparagus. If you’re worried that the only thing that’ll be green is you with envy when you see what everyone else is eating, I’ve got a dainty salad that everyone will love. Enjoy it as an afternoon pick-me-up or as a side salad, and it’s served in a teacup; seriously, is there anything cuter? Click the link here for my Teacup Watermelon Salad. 

3. This one may scare a few of you off, but it’s essential to be eating enough protein to lose weight. Protein is vital for building muscle mass, increasing your metabolism and satiation. Include a range of protein at every meal, including plant-based proteins such as chickpeas, lentils, edamame beans, and non-plant-based proteins like fish, eggs, lean meat and some dairy. If you’re looking for a protein-rich meal that’ll help you build muscle and not your waistline, try out my sautéed scallops with mushrooms and spinach. 

4. We all know how vital movement and exercise is to lose weight. Incorporate a mixture of aerobic and resistance exercise for weight loss and maintenance, as well as healthy bones and longevity. Try to include moderate movement like walking and yoga daily, two days of resistance-style training like weight-training or Pilates and, if you’re up for it, a day or two of more vigorous activity, like a jog, a boxing class, or a dance class. Mixing up the way you move is great for your waistline and mental health too. 

5. I believe everything is okay in moderation, so don’t be afraid of your favourite foods. If you deprive yourself of your favourite foods, you may end up overeating them when you have the chance (hello food baby!). Rather than looking at foods as cheat foods, let go of the negative self-talk and let yourself indulge on occasion guilt-free. When you do decide to eat calorically-dense foods, enjoy every mouthful and savour it slowly (no human shovels allowed). 

6. Reward yourself differently. If you usually have ice-cream to celebrate a win at work, treat yourself to something not food-related, such as a massage, a night on the couch watching your favourite movies, a warm bath or even a foot soak. Or, if you’re looking for food to bring you comfort, have a go at journaling, calling a friend, making a big cup of tea or going for a walk – food shouldn’t be our go-to reward or comfort! 

7.  Join my moderation revolution and promise me you’ll control your portions. While you can still enjoy delicious foods, it’s essential to look at the quality and quantity of what you’re eating. For those serious about losing weight, I recommend introducing intermittent fasting (or, if you want to be in the lingo, it’s IF) into your week. While traditional IF approaches involve reducing your calorie intake to 500 calories (2090 kilojoules) for women and 600 calories (2510 kilojoules) for men on two days per week, there are various approaches you can take to intermittent fasting. 

Whether you’re looking to get off the diet rollercoaster for good, keen to shed some kilos, increase your energy or reduce your inflammation, my Fast Your Way to Wellness program may be the option for you. The program will change the way you feel and the way you look, help you learn how to tune into your bodily cues and care for yourself the way you deserve! 

If you’re seeking lifelong health, intermittent fasting can be a powerful ally. With delicious options for breakfast, lunch and dinner for both fasting and non-fasting days, hints and tips, my book, Fast Your Way to Wellness is the perfect gift for you or a friend and will gently guide you along the fasting and feeling 10/10 path. 

For a sneaky insight into the book, I’m sharing my fast-friendly, protein-packed and delicious Café-Style Smoked Salmon, Eggs and Asparagus. Enjoy this meal at any time of the day (whoever said eggs are limited to breakfast foods was wrong). If you’re looking for more fast-friendly meals like this one, you’ll have to check out my Fast Your Way to Wellness Cookbook and 6-week online program here. 

Cafe-style smoked salmon, eggs and asparagus 

Serves 3

When you want to bring the fancy cafe breakfast into the comfort of your own home, here’s your recipe. Protein-rich eggs, chlorophyll-filled greens and delicious smoked salmon brimming with Omega-3s will provide a morning meal of stately standards. 

 Ingredients

• 3 medium eggs
• 150 g (5 1/2 oz) asparagus
• 1 tablespoon dukkah
• 100 g (3 1/2 oz) baby rocket (arugula)
• 150 g (5 1/2 oz) smoked salmon 

 Dressing 

• 1 tablespoon lime juice
• 1 teaspoon sugar-free mustard 
• 1 tablespoon chopped chives 
• Celtic sea salt and freshly ground black pepper, to taste
• Put the eggs in a saucepan and cover with cold water.  

Bring to a gentle boil over medium heat, then reduce the heat to low and simmer for 5 minutes. Drain and cover in iced cold water. Once cool, peel and halve. 

Meanwhile, cook the asparagus in a steamer over a saucepan of boiling water until just tender. 

Combine all the dressing ingredients and mix thoroughly. 

 Place the dukkah in a small bowl and dip the eggs in to partially coat. 

Arrange the rocket and smoked salmon on a plate, then top with the asparagus and eggs. Drizzle with the dressing and serve immediately. 

Give it a try and let me know what you think in the comments section below.

Lee Holmes - Naturopath/Author.

Founder of Supercharged Food.